Body Scan with Liquid Sunlight

July 10, 2020

Information

With Michele Grand, LMT

ID5393

To CiteDCA Citation Guide

00:00OK, so once again welcome.
00:02Welcome everybody and thank you
00:05for taking the time out of your
00:08day to join into this meditation.
00:11It's just wonderful for you to block
00:14out all that's going on and just take
00:17a few minutes and just ground and just
00:21remember that were so much in control
00:24of our thoughts and the outcome of our day,
00:28at least to a degree.
00:31So I'm summer is here.
00:33Summer is officially here annum.
00:34I know. I love it.
00:36I hope you guys are OK with the heat,
00:40but it's the sunshine that is so therapeutic.
00:43So today we're going to do a bit of
00:45breath work and then we're going to lead
00:49into a meditation that sort of brings
00:51the sunshine from outside inside to us again.
00:55I'm Michelle Grand licensed massage
00:56therapist at Smilow Cancer Hospital.
00:58Ann, my pleasure to be with you today.
01:02The last couple of times we did
01:04what's called 8 breaths to joy,
01:06and we're going to continue that again.
01:09We're going to lead into
01:10a deeper breath work,
01:12and then we're going to transition
01:14into our guided meditation.
01:16So as always,
01:16just grab a glass of water should you
01:19need that as we do our breath work.
01:21And just bring yourself
01:23into a comfortable position.
01:25You could be sitting down cross legged
01:28or feet on the floor laying down.
01:30He prefer to close your eyes,
01:33that's fine as well.
01:35As we think about joy,
01:37we just remember that joy can
01:39bring to us much compassion and
01:42joy can help us to block out some
01:45of the negative aspects of what
01:48may be going on to Latter Day.
01:53We're going to take our first breath.
01:56And we're going to bring awareness
01:58to the sensation of breathing.
02:03Pay close attention to the fizzle
02:06physical sensation of your
02:09breath as it moves in. An out
02:15Follow your in breath. Anne, your out
02:20breath from the beginning to the end.
02:27And the words you say to yourself
02:31during this breath is breath.
02:42With the second breath,
02:44bring your attention to all of the
02:47sensations in your entire body.
02:49Allow your awareness to completely fill
02:53your body and notice what you find.
02:57Some sensations will be pleasant.
03:00Some unpleasant and some neutral.
03:04Now see if you can allow yourself
03:07to feel these sensations without
03:10trying to change them at all.
03:13Pay special attention to any
03:17tension heavy NIS or agitation.
03:20And the word for this breath.
03:23Is body.
03:27Take a breath then.
03:32An out
03:37With the third breath actively
03:40release all of the tension heavy NIS,
03:44an agitation in your body.
03:48You can imagine that it is being washed
03:51out of you with your out breath and
03:54the word for this breath is release.
04:05With the 4th breath,
04:07say to yourself, meh,
04:09you have izan lightness of body and mind.
04:14See if you can see this with your
04:17heart filled with love and generosity.
04:20Twords yourself.
04:22You are wishing yourself well
04:25and sending compassion to
04:27your body and mind and the
04:29word for this breath is love.
04:35Take your breath in.
04:40That out.
04:44With the 5th breath,
04:45notice if there are any Cravings
04:47or aversions present in you.
04:49Is there any part of you that
04:51wants reality to be a little
04:54different than it is right now?
04:56Is there anyway that you are not accepting
05:00or fighting against things as they are?
05:03Just notice any Cravings or aversions
05:06an let yourself feel them without
05:09trying to make them go away.
05:12They are not your enemy,
05:14they are a part of you that needs
05:17love and caring.
05:19And the word for this brat is Cravings.
05:28In every moment of life there
05:30are infinite reasons to suffer
05:32an infinite reasons to be happy.
05:35What matters is where we're
05:38putting our attention.
05:40With the six breath,
05:41become aware that everything you need to
05:45be happy is already present in this moment.
05:48All of the conditions that
05:50are needed for peace,
05:52joy and freedom are already
05:54here in every moment of life.
05:57There infinite reasons to suffer
05:59an infinite reasons to be happy.
06:02What matters is where we're
06:05putting our attention.
06:06Let's no longer ignore the positive
06:09conditions that are available in this moment.
06:13Problems do exist,
06:14but they are not all that exists.
06:17For this one breath focus on
06:20everything in life that is good.
06:22We are no longer regretting the
06:25past or worrying about the future.
06:28We are here and present to the
06:31miracles of life and the word
06:34for this breath is letting go.
06:40Breath in.
06:44Han let it go.
06:47With the 7th Graf, become aware
06:50that you are alive as you breathe.
06:54Feel the energy of life moving through you.
06:58With this breath, we recognize
07:01the miracle of being alive.
07:03We become fully awake to the experience
07:07of being alive in the present mode moment
07:10and we see what a precious thing this is.
07:14If you had just a few minutes to live,
07:17it would be so clear that 24 hours
07:20of light is incredibly precious.
07:22Let's not ignore this truth.
07:26The word for this breath is alive.
07:34With this eight breath, become aware
07:38of the beauty within an around you.
07:43As soon as we let go of desires,
07:47an wake up to the present moment,
07:50we see the reality itself
07:52is indescribably beautiful.
07:54All of our senses are sight, sound,
07:58smell, taste, touch and mental perception.
08:02Deliver this beauty to yourself
08:05as a precious gift.
08:07All we have to do is enjoy.
08:10And the word for this breath is beauty.
08:21So we can practice the eight
08:24breaths of joy like this.
08:27Our first breath is body we breathe in.
08:35An out
08:40Our second breath is breath. We breathe in.
08:47An out
08:52Our third breath is release we breathe in.
08:59An out
09:02Our next breath is love.
09:05We breathe in. An out
09:12We next breathing craving we breathe in.
09:18And breathe out. Are six web
09:24is letting go. We breathe in.
09:29And we let it go.
09:35Our 7th breath is alive.
09:37We take a breath in with that.
09:43I'm let it go.
09:48I've final an eighth breath
09:50is beauty and we breathe in.
09:56And we let it go.
10:01Just take a moment of stillness.
10:07And just feel all the effort you've
10:10put in to the eight breaths to joy.
10:21We're going to move into some generic
10:25and a little more general breath
10:29work just to help us now come deeper
10:34into her grounding. Close your eyes.
10:41The past has already gone in
10:43the future is yet to come.
10:46I am concentrating on being peaceful,
10:49happy and free in the present moment.
10:54I'm concentrating on being
10:57aware of each breath.
10:59And my attention on the breath is continuous.
11:04I follow the breath as it begins
11:07in your abdomen, starts to expand.
11:12You continue to pay attention
11:14as your abdomen.
11:16Why is isn't falls with each breath?
11:21Feel like a child going
11:23high and low on a swing.
11:29Like a swing, your breath slows
11:32down at each end you follow it
11:35all the way is it slows down.
11:40And then it starts again.
11:45Your mind may produce thoughts,
11:47and that's its nature.
11:50Don't follow the thoughts,
11:52just concentrate on the breath.
11:55And just feel comfortable at ease
11:58with each breath that go up tension,
12:01but you may feel somewhere
12:03in your body and mind.
12:06If there are sounds,
12:08do not react to them.
12:10Just notice them and let them go.
12:15And continue to enjoy
12:17the breath peacefully.
12:22Focusing on your breath keeps you
12:24from getting lost in thought.
12:29Notice sounds and skin sensations
12:32without reacting to them.
12:38Smile at disturbances such as Memories,
12:41Little Itches and noises.
12:45Smiling relaxed as you and
12:47makes you feel content.
12:51With each breath arrive in the here and now.
12:57Your mind is peaceful and
13:00your body is free attention.
13:03You're calm and rested.
13:07And you feel free. And at home.
13:11Now with the next outlast.
13:20Just start to feel the weight of your body.
13:26Notice the points of contact
13:29of your feet on the floor.
13:33And your hands and arms.
13:36As they rest on your legs.
13:40Bring your mind into the physical senses.
13:45And settled back into the space around you.
13:51Now just bringing the attention a
13:54little bit more tored the body as
13:57you scan down from head to toe.
14:03Noticing any areas that feel particularly
14:07comfortable or uncomfortable.
14:09Just building up a picture
14:11of how the body feels.
14:13And just noticing it,
14:15there's any particular mood that
14:17maybe around at the moment.
14:23Notice will you feel strongest
14:27in your body right now?
14:34And follow the natural rhythm of your breath.
14:42Now I'd like you to just imagine a
14:46steady flow from above the head.
14:49It almost feels like liquid sunlight.
14:54It's very smooth and very warm.
14:58Very clear and very bright.
15:02It's almost like taking a
15:04mental shower and this warm,
15:07beautiful, clear blight,
15:09bright light flows down through the
15:13top of your head and into the body.
15:16At it travels all the way down.
15:21It's going to fill the body up
15:24as though it were a container.
15:27Just melting away any tension.
15:31And it is comfort as the light
15:34moves its way down.
15:38Just follow it.
15:39As it travels down through the body,
15:42sliding down towards the feet.
15:46You're just feeling it as it goes up
15:49all the way at the toes one at a time.
15:53Just mental acknowledging
15:55each to as it goes through.
16:02Now the light is going to come back up.
16:09It's gonna travel up through the feet,
16:12the heels and the ankles, and it's
16:15going to continue up towards the knees.
16:19So just melting away any tension
16:21and focusing on the spaciousness,
16:23the brightness,
16:24the warmth as it continues up,
16:27the upper half of the leg.
16:31Towards the hip and pelvic area.
16:35Continuing to feel the
16:38steady flow of that light.
16:41As it melts away any tension.
16:47That beautiful white warm light
16:50continues up through the trunk of
16:52the body and it reaches the stomach.
16:55The low back the diaphragm.
16:59Melt away any attention.
17:03Continues up through the
17:05chest and the upper back area.
17:09All the way up to the top of the shoulders.
17:14It continues to flow now down both of
17:18the arms towards the elbows and hands.
17:23This beautiful warm liquid sunshine
17:26is filling up one finger at a time.
17:35Going back now of the hands in the rest.
17:40Again, feeling it as it fills up
17:43tored the elbows in the shoulders.
17:45Releasing any tension you feel at all.
17:50Just melting.
17:51Attention away as it continues to travel
17:55now up through your neck and throat area.
18:00Up through your head.
18:03All the muscles in and around your face.
18:08Until it gets to the very top of your body.
18:17The entire body now is full.
18:20Of that very spacious, clear feeling.
18:27Continue to feel the flow
18:30throughout your entire body.
18:35And just rest for a moment.
18:38In this place of peace.
19:03could bring your attention
19:05back into the body again.
19:09And start to feel the weight of your body.
19:13The physical points of
19:14contact with the floor.
19:16Notice any sounds or smells
19:19and just bring yourself back
19:22into the space around you.
19:25When you're ready,
19:27take a deep breath in.
19:32Hang out. Can you open your eyes?
19:39And stretch your arms out to
19:41either side as far as you can.
19:46When your arms up over your head.
19:51We then and let it go. Into prayer pose.
19:59An open your eyes. Thank you so much.
20:03That was a lot of work to just bring your
20:07focus inside and bring your awareness
20:10to yourself and just feel the love and
20:13the beauty that you have within you.
20:16Hopefully as you move through your
20:19days and your weeks, you're beginning
20:22to see through the meditation that
20:24you are able to not get so wrapped up.
20:28Maybe in all whatever chaos.
20:30Maybe around you at the moment. Just.
20:33Being able to acknowledge what you see,
20:37what you hear an not trying to change
20:41anything on just staying grounded in your
20:44own thoughts and and who you are and
20:48maintaining your own peace and happiness.
20:51And we just respecting,
20:53you know whatever else is around you as
20:56being maybe truth for somebody else.
20:59So thank you all everybody to
21:02for your time and your face.
21:05And we leave by saying,
21:06may the longtime sunshine upon you at all.
21:09Love surrounds you in the pure
21:11light within you guys your way on
21:13guide your way on which is for,
21:15uh, a good weekend and I hope to
21:18see you on Monday at 10:30.
21:20If you can all join again.